Overview: Carbohydrates

Transcription

1 Overview: Carbhydrates Imprtance f carb strage` Muscle & liver Hw many carbs are right fr yu? What t eat befre, during and after exercise t enhance perfrmance & recvery

2 Carbs - Mst Imprtant Energy Surce fr Exercise Glucse is nly nutrient that prvides the muscle with energy with & withut xygen The higher the intensity, the greater yur reliance n glucse and glycgen (carbs). Assist in the use f fat as fuel. Stred in muscle s it is a rapid surce f fuel fr wrking muscle.

3 Glycgen The way the bdy stres glucse Limited strage Stred in muscle & liver Imprtant t have adequate stres: Glucse used in anaerbic and aerbic system Fat burning; glucse must be available s fat can be used t make ATP in aerbic system

4 Glucse Stred in 3 Lcatins Muscle glycgen Majr surce f glucse fr the muscle Prvides calries Liver glycgen Prvides calries Glucse in bld Prvides 100 calries Glucse stred with water Every 1 g. glycgen; 3 g. water stred

5 Challenge Questin - Carbs Runners wh eat a typical mixed diet (50% carbs, 25% fat, 25% prtein), can exercise fr apprximately minutes until exhaustin. a) 90 minutes (1 ½ hurs) b) 120 minutes (2 hurs) c) 150 minutes (2 ½ hurs) d) 180 minutes (3 hurs)

6 Glycgen Depletin Occurs during prlnged endurance exercise Can ccur during intermittent sprts and strength training

7 Energy System Mix & Sprt

8 Glycgen Depletin Occurs during prlnged endurance exercise Can ccur during intermittent sprts and strength training Can be gradual, ccurring ver repeated days f training. Wrkuts becme difficult and fatigue is cmmn.

9 Decline in Glycgen Stres Prgressive decline due t inadequate carbs (< 50% f ttal calries) pg. 82 LAM bk 'D 'Tt 9 'D [] tn s!) g ) 0, 0 z X td l-t cd L.+ cd 0c a $ a5 i-j!) -i -t F) -t cd X (a sfr' a- (D p- F) l-1 I { Ft td' F) H H - (D r+ 6 cd F) a) r+ (D F+) U 6 D) CD c (D.) 6 ts.+ a Fl q ; - cr F.t cd - 0c Y,f (^J $ie[ie$filfii{tegt a t; g F.[s F il + n + +f b ie geifttggt$}$feiff EgFg1fiEEEFg+[[ilgi aa) G c\ T 3 H.+ rd F) (D FD 50c FJO taf) A@ il.< F) (D -t (D h H d F-t d OC 3 6-t n E?D sd a JH Fa l A6 ct Ad c ) a (n t-?! a) a -i 0c F.t a E a Fl I i!i! F-F8 5 p 5 qlf+)ijtlh 2 *E-ii ^ A-HR? i+ a! S -' =!DXHaats a-3 EH'tt)< EE-E.+ 5 E. p +,- 3$iH: PHHgg(e' H Ft-r i lff [F.? s I pf E5qE 6 S -.*,d:j*ii p&x6' - 6-6b6 F i q. e+ (n CD X + rd N) N + q t\) k H E'=.P, 9 FF 9 O I < r' ar 9e ' Ff,: F + :P5.i-Oafr6 Ha S.p:9. a x sd.+ -!J F).D.)B,-i 0a F' " -i aa (nd.) X '.+ OiIt t gc.+ t+) t-t s)+.-t F.t.+ G. td -t c E Fl q FJ + F ;J r+ 4 CD CD F+ i!h ts r+ 4 a (D \ 6.+ I H p +) a '.t d h F) p.d (n a c r.t cd t F) i p.+ r+ - -t F) ro :F i.t -i F) f-t h 6 7' E \{^ n td) H. a) VH a+ ) { c AX CD -t '-+ d 0c c a A.D F) II -.+ t?d!r ds s$ss$s$$$fs$r$ P{F**'5ipf,ag;BtH.$ m 3 c F c tu'tt : 'n e 5 AI..t rd ct, I c.d c Fe C' s5 q3 O.D 9r rcl df ==' id.d a=' +.9 9R =,D c!4. =<,D 6 E6' EE 3.8r r< CL r-

10 High Carb Diet Replenishes and maintains glycgen Minimizes fatigue frm glycgen depletin Increases exercise duratin

11 Glycgen Stres & Endurance Strng cnnectin between muscle glycgen & length f time t exhaustin. Study: 3 grups f runners eating different diets fr 3 days prir t exercise: High fat diet < 5% calries frm carbs Mixed diet 50% calries frm carbs (typical American diet) High carb diet 82% calries frm carbs

12 Diet & Time t Exhaustin

13 Why did runners have mre endurance n high carb diet? Increases glycgen stres 3 days f high carb dietplenty f glucse stred as glycgen. Adequate glycgen strage befre exercise Delays fatigue Cntributes t endurance

14 Challenge Questin Carbs Study shwed that runners wh eat a typical mixed diet (50% carbs, 25% fat, 25% prtein), can exercise fr apprximately minutes until exhaustin. a) 90 minutes (1 ½ hurs) b) 120 minutes (2 hurs) c) 150 minutes (2 ½ hurs) d) 180 minutes (3 hurs) Hw lng did they run n high carb diet?

15 Diet & Time t Exhaustin

16 Hw many carbs d yu need? Determined by weight and type f exercise Fr endurance & strength training 4-12 grams carbs per kg f bdy weight Weight (lb.) 2.2 = kg

17 IOC Carbhydrate Guidelines Recent guidelines frm Internatinal Olympic Cmmittee (IOC): Determined by weight, duratin & intensity f exercise: Lw intensity: 4-5 g/kg/daily (4) Mderate intensity (1 hur): 5-7 g/kg (6) High intensity (1-3 hurs): 6-10 g/kg (8) Very High intensity: 8-12 g/kg (10)

18 Sccer Player -172 lbs Hw many grams f carbs are needed every day during seasn? He plays sccer 2-3 hurs/day (high intensity). 1. Determine weight in kilgrams 172 lbs. 2.2 = 78 kilgrams 2. Determine exercise duratin r intensity 2 hurs f high intensity = 8 g per kg f bdy weight 3. Multiply the numbers 78 kg x 8 g. f carbs = 624 grams carbs each day

19 Hw many carbs d YOU need? 1. Determine yur weight in kilgrams Weight by 2.2 = kg 2. Determine yur exercise duratin r intensity Lw intensity: 4-5 g/kg/daily (4) Mderate intensity (1 hur): 5-7 g/kg (6) High intensity (1-3 hurs): 6-10 g/kg (8) Very High intensity: 8-12 g/kg (10) 3. Multiply the numbers kg x grams f carbs = ttal grams carbs each day 4. Experiment with cnsuming this amunt.

20 High Carbhydrate Fds Lk at the list n pages 5, 6 & 7 in EC bk. With classmate, find at least 2 high carb fds each f yu wuld eat fr each meal: List the fd & grams f carbs Breakfast Lunch Dinner Snack Any surprises?

21 Eating Befre Exercise High carb diet n a daily basis helps maintain adequate glycgen strage N benefit t have carbs prir t event if: Adequate glycgen stres Exercise lasting <90 minutes High carbhydrate meal the night befre event helps maximize glycgen stres Chse a familiar fd

22 Eating Befre Exercise, cnt. Mrning practice r event: Exercise >90 minutes: chse small high carb snack at least 1 hur prir (limit fat, prtein, fiber) Afternn practice r event: Best t eat lunch 3-4 hurs prir If eating w/in 2 hrs. f exercise - limit fat, prtein, fiber Imprtant nt t be digesting fd during exercise. Experiment with pre-exercise meals t determine what wrks best.

23 Carbs During Exercise Imprtant if exercise lasts > 1 hur Helps maintain bld glucse & spare glycgen Ability t absrb glucse limits intake. The bdy can absrb: gram glucse/minute g. glucse/hur

24 Carbs During Exercise The bdy can absrb & burn carbs at rate f: gram glucse/minute g. glucse/hur Cnsuming > 60 g. f glucse/hr. my cause nausea, cramping, diarrhea Can btain g. frm sprts drinks r fd (fig bars, gels, energy bars)

25 Sprts Drinks During Exercise Sprts drinks prvide carbs (glucse) and fluids g. carbs per 8 z. recmmended Gatrade is 14 grams f carbs per 8 unces D nt drink juice Juice is 27 grams carbs per 8 unces Cntributes t cramping, nausea and diarrhea The bdy can absrb grams/hur Gradually drink apprx. 24 unces (3 c.) per hur Ex. Gatrade: 24 unces per hur = 42 grams

26 Pst Exercise Recvery Adequate glycgen strage is critical fr cntinual ptimal perfrmance. Replacing glycgen after strenuus training helps minimize fatigue. Within 2 hurs, glycgen is restred at 8%/hr. Afterwards, it drps t 5%/hr. It takes hurs t replace glycgen.

27 Pst Exercise Recvery Within 30 minutes after exercise: Best t cnsume carb drink - chclate milk r sprts drink Within 2 hurs after exercise: Cnsume high cmplex carbhydrate meal pasta, bread, rice, beans, ptat Cmplex carbs (lng chains f glucse) better at restring glycgen than fruit (fructse) Guidelines: Cnsume 4-12 grams carbs per kg bdy weight every day during training.